Friday 03.20.2020

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Randi’s pack ‘pulling’ support during her AGOQ Wod Events this past week. Yesssssss!!!

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Deadlift (45/35lbs)
5 x Barbell Row
5 x Power Clean
5 x Push Jerk
III. Mobility

Impact/Focus: Barbell Cycling Intervals
8 Rounds of

:45 x Max Reps of Clean & Jerk (135/95lbs)
:45 x Rest

Notes: Power positional emphasis for both the Clean and the Jerk movements today will be about appropriately and efficiently using technique to pull under the weight rather than muscling it; this will also reduce the time taken per rep which helps us build the capacity to cycle that bar during our metabolic conditioning training and benchmarks.

Post high, low and total (priority) reps to comments.

“Burn Pit”
Complete as many rounds/reps as possible in 12:00 of
5 x Thrusters (75/55lbs)
1-2-3-4-5… x Burpee Box Jump-Overs (24/20”)

Post scores to comments.

Samy Daghir

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